You Go, I Go

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP
2 Wall Walks w/ 4 hip taps on each
2 Rope Walks
12/9 Cal Bike

B. 5 x 1 Soft Kick Ups to Wall (try to kick to free standing)
C. 5 x 1 Wall Pull-off (use hands to 'pull' yourself off wall in HS)
D. 3 x 1 Rope Climb (goal is to learn jump height and first pull height for 2 pull ascent)

E. 3 Rounds, each for time
2 x 10m HS Walk (scale to distance that takes less than 1min to complete)
3 Rope Climbs
15 kHSPU
*rest as needed between rounds

F. E3M12M
5 DB DBL Bench Press (as heavy as possible)
5 False Grip Strict Pull-ups

G. E2M10M
30s ALL OUT Assault Bike Sprint
easy spin w/ remaining time

MetCon

Class

10min to work to max in the complex:
3 TnG Power Cleans + 3 Jerks

20min AMRAP
9 T2B
5 Power Clean & Jerk 135/95
*partners alternate rounds